Difference between 10K and HM training?
12 watchers
Jan 2018
10:58am, 24 Jan 2018
981 posts
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J2R
A question particularly for you super-fast guys on here who are running sub-80 minute half marathons...How would you adapt a successful 10K training programme for the half marathon? I ran just under 36 minutes for a 10K 10 days ago, and various running calculators suggest this is equivalent to around 80 minutes for the half, maybe a whisker under. That is with HM specific training, though, so I'm wondering what I need to tweak. (I did run a few seconds over 80 minutes in November, which obviously helps).
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Jan 2018
11:03am, 24 Jan 2018
1,437 posts
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stuart little
In general, I wouldn't significantly, beyond taking long runs out towards 20 miles.
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Jan 2018
11:06am, 24 Jan 2018
62,915 posts
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Gobi
Long run out to 15 not 20 unless there is a marathon coming. I used to do a lot of runs around 10 miles Specific speed sessions but not neglecting my shorter speed work As a rule just a little more volume |
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Jan 2018
11:07am, 24 Jan 2018
982 posts
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J2R
Thanks, stuart. Yes, I should have said that I believe the optimal training for both is probably pretty similar and the differences are slight. Just keen to know what those slight differences are, from people's personal experience of success with the HM. Longer long runs seem to be a common recommendation. What pace for those long runs (in relation to race pace)?
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Jan 2018
11:12am, 24 Jan 2018
983 posts
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J2R
I've had a little flurry of 10K races recently (3 on successive Sundays), which has rather worked against the long runs. I've tried to get something of the same effect by doing another run in the afternoon. For example, after my last 10K I ran another 7 miles in the afternoon at an easy pace (8 mins/mile). I have a 10 mile race coming up next Sunday, but after that I should be able to get a couple of long runs in without clashing with races.
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Jan 2018
11:12am, 24 Jan 2018
62,916 posts
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Gobi
Long runs were slow and easy MP plus 90/120 Mid runs more MP plus 60/90 But the 10s often has progressive pace or HMP in them My conversion from 10mile to HMP was zero drop off |
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Jan 2018
11:12am, 24 Jan 2018
62,917 posts
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Gobi
Learn to do miles around races
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Jan 2018
11:12am, 24 Jan 2018
62,918 posts
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Gobi
Not later in the day
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Jan 2018
11:26am, 24 Jan 2018
984 posts
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J2R
Thanks, Gobi. Your last two messages were a little enigmatic, though. Would you care to elucidate, please? What are 'miles round races', and why 'not later in the day'?
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Jan 2018
11:35am, 24 Jan 2018
3,762 posts
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larkim
A while ago I screen-shotted all of the training schedules from Pete Pfitz's "faster road racing" which has suggested training schedules for 5k, 8-10k, 15k/10 miles and HM. You might get some value out of looking at the differences between the 8-10k schedules and the HM schedules and see where the crucial differences appear. If you open the album, they should broadly be in order from 5k upwards (2 pages for each plan) photos.app.goo.gl |
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